Comparing Nutrients in 100 calories Black CurrantsVS Blackberries

Weight per 100 calories

Black Currants

159g

Blackberries

233g

Black Currants have 1.5 times more energy per 100g than Blackberries. It has low energy density when compared to other foods. Raw Blackberries having low energy density.

Which food has more nutrients per 100 calories - Black Currants or Blackberries?

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Blackberries

11%

80%

100 kcal ▼

Macro Nutrients

Black Currantsvs Blackberries

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.67%0.65g

Fat

1.17%1.14g

0.65 gvs1.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.17%0.054g

Saturated Fat

0.1%0.033g

0.054 gvs0.033 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.14%0.11g

Omega 3

13.7%0.22g

0.11 gvs0.22 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1%0.17g

Omega 6

2.54%0.43g

0.17 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.8%24.4g

Carbohydrate

17%22.3g

24.4 gvs22.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

15.7%11.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs11.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

7.7%5.6g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs5.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%5.37g

NA gvs5.37 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.16g

NA gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

32.4%12.3g

NA gvs12.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.97%2.22g

Protein

5.77%3.23g

2.22 gvs3.23 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Black Currantsvs Blackberries

2.1%19μg

Vitamin A

2.84%25.6μg

RAE, retinol activity equivalents

19 μgvs25.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.6%0.079mg

Vitamin B1

3.88%0.047mg

Thiamine

0.079 mgvs0.047 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg

Vitamin B2

4.65%0.06mg

Riboflavin

0.079 mgvs0.06 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.98%0.48mg

Vitamin B3

9.4%1.5mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs1.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.6%0.63mg

Vitamin B5

13%0.64mg

Pantothenic acid

0.63 mgvs0.64 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.06%0.1mg

Vitamin B6

5.37%0.07mg

Pyridoxine

0.1 mgvs0.07 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

14.5%58μg

Folates and Folic Acid

NA μgvs58 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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319%287mg

Vitamin C

54.3%49mg

Ascorbic acid

287 mgvs49 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.6%1.6mg

Vitamin E

18%2.72mg

Tocopherols and Tocotrienols

1.6 mgvs2.72 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

38.4%46μg

Phytomenadione or phylloquinone

NA μgvs46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Black Currantsvs Blackberries

8.73%87.3mg

Calcium

6.74%67.4mg

87.3 mgvs67.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15%0.14mg

Copper

42.6%0.38mg

0.14 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.6%2.44mg

Iron

18%1.44mg

2.44 mgvs1.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.07%38mg

Magnesium

11%46.5mg

38 mgvs46.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.7%0.41mg

Manganese

65.3%1.5mg

0.41 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.4%94mg

Phosphorus

7.3%51mg

94 mgvs51 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%511mg

Potassium

11%377mg

511 mgvs377 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

1.7%0.93μg

NA μgvs0.93 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.17mg

Sodium

0.16%2.33mg

3.17 mgvs2.33 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.9%0.43mg

Zinc

11.2%1.23mg

0.43 mgvs1.23 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.5%130g

Water

5.54%205g

130 gvs205 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Black Currants vs Blackberries:

Raw European Black Currants have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B6 and 5.9 times more Vitamin C than Raw Blackberries.
While Raw Blackberries contain 1.3 times more Vitamin A, 3.2 times more Vitamin B3 and 1.7 times more Vitamin E than Raw European Black Currants.
Both Raw European Black Currants and Raw Blackberries have similar amounts of Vitamin B5 per 100 kcal.
Both Raw European Black Currants as well as Raw Blackberries have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Black Currants vs Blackberries:

Raw European Black Currants have 1.3 times more Calcium, 1.7 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Blackberries.
While Raw Blackberries contain 2.8 times more Copper, 3.7 times more Manganese, 2.9 times more Zinc and 1.6 times more Water than Raw European Black Currants.
Both Raw European Black Currants and Raw Blackberries have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Blackberries contain 1.8 times more Fat, 1.9 times more Omega 3, 2.5 times more Omega 6 and 1.5 times more Protein than Raw European Black Currants.
Both Raw European Black Currants and Raw Blackberries have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw European Black Currants as well as Raw Blackberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Black CurrantsVS Red CurrantsBlackberriesVS Red CurrantsBlack CurrantsVS Canned Blackberry JuiceBlackberriesVS Canned Blackberry Juice

Compare Foods

Comparing Nutrients in 100 calories Black CurrantsVS Blackberries

Weight per 100 calories

Which food has more nutrients per 100 calories - Black Currants or Blackberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: